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Feta-Spinach Breakfast Egg Muffins with Sun-Dried Tomatoes

  • Serves: 6
  • Prep Time:  10 min
  • Cook Time:  25 min
  • Calories: 226
Feta-Spinach Breakfast Egg Muffins with Sun-Dried Tomatoes

Chockablock full of iron and protein, these delicious, easy feta-spinach breakfast egg muffins with sun-dried tomatoes will ensure that even the busiest day gets off on the right foot.

Egg Muffins: Because We Cannot Live On Granola Bars Alone.

There’s nothing wrong with shoving a store-bought granola bar in your kids hand as you rush them out the door—we’ve all been there. But what if you could replace that highly-processed, sugar-laden package of carbs with a healthier option? And one that doesn’t take too much more effort? Enter this breakfast egg muffin recipe! We’ve taken a basic formula for egg muffin cups and boosted them up with spinach (Iron! Folate! Vitamin k!) to make a grab-and-go, low-carb, keto-approved breakfast egg muffin recipe to feel great about feeding to your family and yourself, too!

ingredients laid out, eggs, milk, salt, pepper, sun dried tomatoes, feta and spinach
eggs and milk in a bowl
eggs and milk being whisked in a bowl

Healthy Breakfast Egg Muffins with Spinach: A Tutorial.

To be quite honest, just eggs whisked with milk, and poured into spinach-filled muffin tins would be a little on the bland side. So! We’ve spruced our breakfast egg muffin recipe up with a few of our favorite ultra-savory flavor bombs—crumbly, salty feta cheese and umami-rich sun-dried tomatoes. Start with our formula for making egg muffin cups with spinach, and add whatever goodies you think make them taste great! Obviously we’re partial to the combo of feta and sun-dried tomato, but this is definitely a place where you can let your creative juices flow.

Feta-Spinach Sun-Dried Tomatoes in a muffin tin
uncooked Feta-Spinach Breakfast Egg Muffins with Sun-Dried Tomatoes
Feta-Spinach Breakfast Egg Muffins with Sun-Dried Tomatoes in a muffin tin

How to Make Egg Muffins That Are As Delicious As They Are Healthy

Like so many of our most trusty recipes, this egg muffin recipe can be thought of as more of a guideline or formula than a strict, set-in-stone recipe. Here’s how to make egg muffins:

  • Whisk the eggs and milk together. Whole milk, 2%, even half-and-half would work here—you just want a little liquid to help the eggs pour easily into the muffin tin.
  • Prep your fillings! Chop the spinach, sun-dried tomatoes and crumble the feta cheese. Try to chop things super-finely, because a muffin tin cup is actually quite small, and the smaller your egg muffin filling is, the easier it’ll be to load into the egg muffin cups.
  • Fill! Evenly sprinkle your chopped fillings among the muffin tin cups, and then pour in the egg and milk mixture—a ladle or liquid measuring cup is really helpful for this step, which can get messy.
  • Bake! Watch them closely, because they bake quickly and over-baked egg muffins are no fun. Once they’re baked and cooled, the feta-spinach breakfast egg muffins will keep for at least five days.
close up of Feta-Spinach Breakfast Egg Muffins with Sun-Dried Tomatoes

Can You Freeze Egg Muffins?

Yes! And it’s so easy to double this recipe, you might as well do that and plan to freeze half of what you make—that way you’ve got breakfast handled for two weeks instead of one! Have you ever felt more like a domestic god or goddess?! Doubt it. Here’s how to freeze our easy breakfast egg muffins:

  1. Let them cool to room temperature.
  2. Space the cooled spinach and feta egg muffins on a lined baking sheet, and pop them in the freezer until they’re frozen through.
  3. Transfer to a zipper-top bag, seal and store in the freezer until you’re ready to eat them!
  4. To re-heat: just pop a frozen egg muffin in the microwave and zap for 30 seconds to a minute until it’s warmed through.

Tools You’ll Need:

Feta-Spinach Breakfast Egg Muffins with Sun-Dried Tomatoes

Breakfast On The Go? We’ve Got You Covered!

Not every day can begin with a leisurely brunch at home, but it can start with a home-cooked breakfast. Truly! Here are a few more easy, quick (mostly-keto and low-carb!) breakfast recipes:

Spinach Egg Muffins—AKA Breakfast for Days!

We hope this easy breakfast egg muffin recipe helps to make your morning get-out-the-door routine a little easier, and a little healthier too! Snap a photo of your finished spinach egg muffins and maybe even a video of the beautiful people you feed it to. Tag us on Instagram using @themodernproper and #themodernproper. Happy eating!

Feta-Spinach Breakfast Egg Muffins with Sun-Dried Tomatoes

  • Serves: 6
  • Prep Time:  10 min
  • Cook Time:  25 min
  • Calories: 226


  • 12 eggs
  • ½ cup milk (we prefer whole milk)
  • 1 tsp salt
  • ½ tsp pepper
  • 2 cups fresh spinach, roughly chopped
  • 8 oz jar sun dried tomatoes, drained roughly chopped
  • 4 oz feta, crumbled
  • Parsley for finishing (optional)


  1. Preheat oven to 350°F.
  2. In a large mixing bowl, whisk together eggs, milk, salt and pepper.
  3. Grease a 12 cup muffin tin. Evenly disperse spinach, sun dried tomatoes and feta into egg cups. Using a ladle or measuring cup pour egg mixture into the cups, filling ½ full.
  4. Bake on center rack for 20-25 minutes. Top with fresh parsley (if desired) and serve!

Notes: Can be stored in an airtight container for up to 5 days.

Nutrition Info

  • Per Serving
  • Amount
  • Calories226
  • Protein19 g
  • Carbohydrates8 g
  • Total Fat14 g
  • Dietary Fiber1 g
  • Cholesterol374 mg
  • sodium795 mg
  • Total Sugars5 g

Feta-Spinach Breakfast Egg Muffins with Sun-Dried Tomatoes

Questions & Reviews

Join the discussion below.

  • Brittany Yrribe

    How long should I bake them for if I am using a mini cup baking pan?
    Thank you!

    Probably around 18-20 minutes. Hope you enjoy Brittany!

  • Amber

    Hello TMP,

    Do you have a brand recommendation for umami-rich sun-dried tomatoes?

    Thank you in advance!

    I feel like 9 times out of 10 I just grab Mezzetta Sun Ripened Dried Tomatoes In Olive Oil from the grocery store.

  • Amber

    Made these muffins this past weekend and they came out so well. I stuck to the recipe, but I would add more feta next time (Odyssey Feta is so flavorful). They are so convenient. I took them to school for breakfast and even shared them with my neighbor which she loved. Thank you, TMP for another wonderful recipe.

    You're so welcome Amber! So happy you loved these and shared them!

  • Mesi Walton

    This was delicious! I didn't have spinach on hand so used fresh herbs instead. I got the concept and will be making this instead of struggling with scrambled eggs.

    Yay! love this!